It's the training plan you asked for! The 24-week Treeline Endurance Couch-to-50K Training Plan takes the concepts discussed in our popular TreelineEndurance.com article by the same name and applies those concepts to training for your first 50K ultra.

This 20-24 week plan is best for athletes with zero or little experience, or who are coming back into running after a long time away due to injury or other priorities. This plan will lead athletes to the successful completion of their first trail 50K running race.

The plan consists of moderate weekly volume (5 runs per week) and puts the most emphasis on building long run duration. Most time and energy commitments will occur on the weekend and eventually progress to back-to-back long runs, which are essential for fatigue resistance in the late miles of your 50K effort.

Trails are not required for most weekday training but should be a priority on weekends. The plan also includes a progression of speed workouts and a foundation of trail running-specific strength to stave off common overuse injuries.

More information on the strategy behind this plan structure can be found on our website: https://www.treelineendurance.com/post/the-couch-to-trail-50k-training-plan